One key to spiritual exploration is learning how to focus attention inward. Improving selective attention brain function is vital for maintaining focus, memory, and self-awareness. Come and learn these valuable skills.
Turning your attention inward is a simple but powerful concept. Please take a few moments to read about it and the tools that enhance it. Then, try these simple techniques for yourself. If you learn to control attention, you control awareness instead of being influenced by propaganda.
Improving Selective Attention Brain Function
Being able to select attention focus involves the capacity to focus the mind regardless of what else is happening. Improving your ability to control directly affects your immediate memory. So, this is an important skill in learning, and it is an often overlooked benefit of meditation.
Selective attention is like having a spotlight in your brain. This light helps you focus on important things while ignoring everything else. The prefrontal cortex and parietal lobe help decide how you use your awareness. They look for interesting or important things and help you concentrate on them.
Brain Operation Coordination
These two major networks in your brain work together to decide what to focus on and what degree of focus is needed. The dorsal attention network helps you focus on tasks and the ventral attention network alerts you to unexpected changes. This teamwork lets you stay focused on your work without missing anything important.
Selective attention brain function coordination is the key to efficiency. It facilitates recall, decision-making, and emotional equilibrium. It minimizes unnecessary distractions. When it works well, we finish tasks quickly. We remember details, think clearly, and feel less stressed. Your emotions, motivation, and how well-rested you are can affect how well your selective attention works.
The inward journey enables us to reach higher states of consciousness. These states exist beyond waking, dreaming, and sleeping. The transcendent is the intermediary state that is the foundation of awareness. So, the experience of the fourth state of pure consciousness exists outside of time. It is why meditation, which reaches the transcendent, passes so quickly. It is also the gateway to other states of consciousness, like the Shamanic Journey. — Guru Tua
Why the Mind Wanders
The mind wanders because conscious and subconscious minds are constantly processing data. We get data from our senses, memories, feelings, and imagination.
Some psychologists believe the subconscious mind is more powerful than the conscious mind. We see this in the power of hypnosis. Subconscious suggestion overrides the conscious mind and makes the subject act without volition. In many cases, they are unaware of what they are doing and have no memory of the action. It is reported as a “blackout” and an absence of time.
So, a lot of processing is going on that may or may not be useful. Most people have experienced being overwhelmed by circumstances. It’s not just what is going on but our emotional response to what is going on. The emotional response complicates our response because it colors everything. Improving selective attention brain function helps you to maintain control of your awareness. It makes you more efficient and increases your ability to regulate emotions. (1)
The Function of Self-Awareness
Self-awareness is the ability to observe the inner world of feelings and thoughts while one is engaged in the outer world. This perspective is important because it allows us to analyze both the inner and outer worlds with the awareness of the filter of our worldview. We can see how changing our expectations and values affects our judgment.
Without self-awareness, we are more susceptible to social manipulation tactics. This vulnerability is a problem in a world dominated by corrupt media outlets. Being more self-aware makes us immune to this kind of programming. This, again, is why self-awareness is important for rational thinking.
The Inward Journey Controlling Your Two Brain Systems
Learning how to focus attention inward requires control of the major brain systems. The involuntary and voluntary systems regulate the bandwidth of awareness. The involuntary system is fast and intuitive, and the voluntary system is slow and uses logic and reason. (2)
You’d think that the slower aspect of common sense and the reason is where the control lives, but you’d be wrong. The faster intuitive mind controls all automatic systems. This includes the brainstem network, the limbic region, and the amygdala. These are our primitive brain systems, sometimes called the reptilian or money brain.
The involuntary primitive systems control many functions. (3) They manage heart rate, breathing, and hormone and enzyme release. Our personality and instincts also get involved. These elements of the ego have direct links to this primitive aspect of the brain.
The involuntary system is fast and intuitive. It reacts to stimuli with little conscious thought. This system helps you respond to sudden changes or dangers in your environment. It’s like an automatic response that doesn’t require you to think about it consciously.
On the other hand, the voluntary system is slow and uses logic and reason. This system allows you to make deliberate decisions and focus on tasks that require concentration. It involves conscious effort and helps you plan, solve problems, and think things through.
If you can learn the techniques that help you control the involuntary systems, you can control attention and realization. Mastering how to turn your awareness and focus inward is a life-changing skill set we all need to possess.
You probably think you can use reason to control the mind, but you’d be wrong. It’s actually much easier to access control through the body. These are outward approaches: breathing techniques are one way, and ocular control methods are another.
Another access point is the inward journey. The use of mantras and sutras enables us indirect control because of their effects on the nervous system.
Knowing how these systems work can help you focus better and boost your attention control. Now, let’s review the techniques that help us expand control and awareness.
Techniques For Learning How to Focus Attention Inward
Here are some techniques for improving selective attention brain function.
Simple Two-Step Meditation
This technique involves sitting comfortably and focusing on your posture. Make sure you’re sitting up straight but relaxed. Then, pay attention to your breath without trying to change it. Just notice how it feels as you breathe in and out. This helps you become calm and centered. This method is often recommended for beginners because it’s straightforward and easy to practice. (4)
Japa Meditation
Many sages say this is the most important meditation. It connects directly to the fourth state of transcendent consciousness. Japa or Transcendental Meditation (TM) involves the unique use of a mantra. When this technique is used correctly, your mind transcends thought. The mind is naturally drawn to the peace and silence of the transcendent. You have an expansion of awareness, and while your body achieves a profound state of rest. This unique state of restful alertness is a characteristic of the fourth state of consciousness. This tool is essential for learning how to focus attention inward.
Japa meditation has been practiced in Eastern spiritual traditions for thousands of years. It causes several important changes in physiology. First, breath and heart rates drop lower than when you sleep. Then, skin resistance increases, and brainwave activity becomes more coordinated.
Seated and Moving Mindfulness Meditation
The seated version is the basic platform for mindfulness. Sit and focus on your breathing. Pay attention to each breath as it goes in and out. If your mind starts to wander, gently bring it back to your breathing. This helps you stay present and aware of your inner state. Mindfulness meditation comes from Buddhist practices. People use it to lower stress and boost mental clarity.
Once you feel relaxed and at ease with the seated version, you can stand and open your eyes. It helps to keep the eyes unfocused to maintain the quality of internal silence. After you feel comfortable with this, you can walk slowly. This is the mindset used in Forest Bathing.
Body Scan Meditation
Lie down or sit comfortably and slowly think about each part of your body, starting from your head and moving down to your toes. Notice any feelings or sensations in each area. This helps you become more aware of your body and how it feels. Jon Kabat-Zinn popularized the body scan technique in the 1970s. It is part of his Mindfulness-Based Stress Reduction program.
Shamanic Journey
Close your eyes and imagine going on a journey inside your mind. Picture a peaceful place and explore it in your imagination. This technique uses visualization to help you connect with your inner self and gain insights. Shamanic journeying is an ancient practice used by shamans to communicate with the spirit world and gain wisdom.
Deep Breathing Exercises
Deep breathing helps you relax and pay attention to your inner sensations. This technique is used in many traditions, including yoga and meditation, to promote relaxation and reduce stress. Here are some more examples of deep breathing exercises that can help you focus inward:
4-7-8 Breathing involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. It helps to calm the mind and body, promoting relaxation and inward focus.
Abdominal Breathing is done by laying down with your legs straight and slightly apart. Place one hand on your chest and one on your stomach. Inhale deeply through your nose, focusing on making your stomach rise more than your chest. This type of breathing engages the diaphragm and helps you become more aware of your body’s sensations.
Box Breathing, or square breathing, is simple. Inhale for 4 seconds. Hold your breath for 4 seconds. Exhale for 4 seconds. Then, hold again for 4 seconds. This rhythmic pattern helps to reduce stress and improve concentration.
Alternate Nostril Breathing is a way to breathe with the diaphragm. Sit comfortably and use your thumb to close one nostril. Inhale deeply through the open nostril, then close it with your finger and exhale through the other nostril. Alternate breathing with each breath. This technique balances the body’s energy and enhances mental clarity.
Counting Breaths is a simple way to district the active mind. Lie down and focus on your breathing. Count each breath as you exhale, starting from one and going up to ten. Then start over. This simple exercise helps to keep your mind focused and calm.
Breathing exercises can help you connect better with yourself. They teach you how to focus your attention inward.
Progressive Muscle Relaxation
Tense up different muscle groups in your body, like your arms or legs, and then relax them. Observe the difference in your muscles between being tense and being at ease. This helps you understand the difference between tension and relaxation in your body. Progressive muscle relaxation was developed by American physician Edmund Jacobson in the 1930s.
Yoga
Practice yoga, which combines breathing with movement. Pay attention to how your body feels as you move and breathe. Yoga helps you connect with your body and stay focused on your inner sensations. Yoga has been practiced for thousands of years. It includes various styles and techniques to promote physical and mental well-being. You are sure to find a practice that matches your goals and level of health.
Journaling
Write down your thoughts and feelings regularly. This helps you see patterns in your thinking and become more aware of your inner state. Journaling is a great way to understand yourself better. It has been shown to reduce stress, improve mood, and enhance self-awareness.
Repetitive Question Exercise
Learning how to focus attention inward may reveal roadblocks. The repetitive question can help you identify them. This technique involves repeating a specific question to probe your subconscious mind. By doing this, you will uncover hidden beliefs and values that might be hindering your ability to focus inward.
This exercise helps you become more aware of your inner thoughts and can lead to personal growth and self-discovery.
What are Harmful Beliefs and Values? Harmful beliefs and values are negative thoughts, beliefs, and values that are holding you back. They limit how you interact with the world in a positive way. They often arise from trauma, mental illness, and bad life experiences. Religious or political beliefs can also lead to bias, prejudice, and discrimination.
Final Remarks
Learning how to focus your attention inward is a valuable skill that can enhance your mental clarity, emotional well-being, and overall quality of life.
Techniques like simple two-step meditation, Japa meditation, mindfulness meditation, body scan meditation, shamanic journeying, deep breathing exercises, progressive muscle relaxation, yoga, journaling, and the repetitive question exercise can help you develop this skill.
Understanding and controlling basic neurological systems is crucial for managing attention. Recognizing and addressing harmful beliefs and values is often the first step. We must identify any traumas, negative experiences, and biased religious or political ideologies. We cannot develop a healthy mind if we believe things that are unhealthy for us or others. The repetitive question exercise is a necessary tool to ensure you aren’t harboring any harmful beliefs or values.
Learning how to focus attention inward is a practical life skill. Practicing these techniques helps you connect with your inner self. It also boosts your ability to focus inward.
References
(1) The Unconscious Mind
(2) Thinking, fast and slow by Daniel Kahneman, 2013
(3) Editorial: Turning the Mind’s Eye Inward: The Interplay Between Selective Attention and Working Memory
(4) Meditation: Process and effects